80/10/10 Diet Meal Plan (Everything You Need To Know)

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One of the most popular diets at the moment is the 80/10/10 diet – it’s gained popularity over the last 10 years and it seems that now more than ever before, people are giving it a go.

The 80/10/10 diet is a low-fat, raw vegan diet that is supposed to help you lose weight, push toxins from your body, and improve your overall health.

But, does it really work? Or, is it just a fad diet that’s unsustainable and packed with risks and side effects?

In this article, we’ll take a deep dive into the 80/10/10 diet, taking a look at what foods you can and can’t eat on the 80/10/10 diet, a typical 80/10/10 diet meal plan, and the benefits and disadvantages of this diet, and the risks associated with this diet.

So, whether you’re thinking of starting an 80/10/10 diet or you want to learn more about this diet, this article is here to help.

What Is The 80/10/10 Diet?

The 80/10/10 Diet was developed by Dr. Douglas Graham, a raw food advocate, author, former athlete, and retired chiropractor. Dr. Graham created and published a definitive guide to this diet in 2006.

The diet is specifically a low-fat and raw vegan diet low-fat that focuses on the concept that the perfect diet should obtain 80% of calories from carbohydrates, 10% from protein, and 10% from fats, hence the reason for the name of the diet!

The diet is based on the idea that the optimal diet should provide at least 80% of calories from carbs, with no more than 10% of calories from protein and 10% from fats.

The diet consists of raw foods, focusing on mainly fruit and leafy greens. The diet was originally created primarily for athletes by Dr. Graham claims that everyone can benefit from the diet.

The 80/10/10 diet is often also referred to as the 811, 811rv, or LFRV diet.

Dr. Graham claims that the 80/10/10 diet will push toxins from the body, help with weight loss, and reduce the risks of illnesses and conditions such as heart disease, diabetes, and even cancer, since it’s rich in fruits and vegetables.

What Food Can You Eat On The 80/10/10 Diet?

The 80/10/10 Diet may seem a little complex initially, but once you get used to the rules of it, it’s fairly simple!

The diet is a raw vegan diet, meaning 75% of the food you consume should be raw food or food cooked at temperatures below 40–48°C.

The diet consists of a high fruit intake, a small green and vegetable intake, and a very low fat intake.

On this diet, what you actually eat can change on a daily basis, but the aim is to get around 90-97% of calories from fruit, 2-6% from greens, and 0–8% from vegetables, nuts, and seeds.

Let’s take a look at the specific type of foods you can consume on this diet!

What Food Should You Avoid On The 80/10/10 Diet?

As you’ve seen from the foods that you are allowed to eat, the 80/10/10 diet is quite restrictive. So, let’s take a look at the types of foods that you need to avoid eating on this diet!

In addition to the foods that need to be avoided, Dr. Graham, developer of the 80/10/10 diet (check out his book on Amazon) also suggests that you stay away from certain drinks too.

80/10/10 Diet Sample Meal Plan

Let’s take a look at what a typical 80/10/10 diet meal plan looks like!

Example of a 80/10/10 Meal Plan:

• Breakfast: Mango and Cherries – 2lbs cherries, 1lb mango.
• Lunch: Fruit Salad – 1lb bananas, 1lb apricots, 1b blueberries.
• Dinner: Salad – 1lb cucumbers, 1lb peppers,1lb spinach, 1lb lettuce.
• Dessert: Smoothie ( 4 medium bananas, mango, ½ head of spinach, water).
• Drinks: Water. Freshly squeezed tangerine juice with pulp.

Is Raw Food Good For You?

The 80/10/10 is a completely raw vegan diet. Dr. Graham, the developer of this diet, claims that as humans, we are not supposed to eat meat, we are supposed to eat raw plants and fruit – we are frugivores.

Therefore, the entire body, but more specifically the digestive system, is set up to digest raw fruit and leafy greens. So, that’s how we should be eating (in the eyes of Dr. Graham).

Therefore, eating raw is said to be incredibly beneficial by Dr. Graham, hence the 80/10/10 diet he created is a raw diet.

However, other research has found that eating raw foods isn’t necessarily healthier than eating cooked foods.

Although certain foods retain their nutrients if they’re raw, others actually increase in nutrient value when they’re cooked. Additionally, cooking food ensures that harmful bacteria are killed and lessens the likelihood of harmful compounds being in food.

The different types of food that you can eat when you have a raw diet is also substantially diminished, meaning you may miss out on essential nutrients.

There’s no substantial scientific basis that shows that raw food is healthier than cooked food.

So, it’s really down to personal preference. If your body and mind feel healthier when you eat cooked food, eat more cooked food, but if it responds better to raw food, adding more raw food to your diet may be a good idea.

Benefits of The 80/10/10 Diet

The 80/10/10 plan is supposed to push toxins from the body, help with weight loss, improve performance, improve digestive health, lower the risk of chronic conditions and illnesses, reduce the risk of developing obesity.

It’s also supposed to have a positive effect on regulating blood sugar, blood pressure, and cholesterol levels. Therefore, reducing the likelihood of cardiovascular illnesses and conditions.

Disadvantages of The 80/10/10 Diet

We’re going to take a look at the health risks of the 80/10/10 diet later on in this review, but these are the known disadvantages to this type of diet.

You’re Missing Out On Benefits From Spices

Since the 80/10/10 diet doesn’t allow any spices to be consumed, not only is there going to be a lack of flavor in your diet, but you’re not going to benefit from the anti-inflammatory, antioxidant, and immune-boosting properties of spices.

It’s Unsustainable

A diet that consists primarily of raw vegan food is going to be difficult for someone to do for a long time unless they are a raw vegan in the first place.

A raw vegan diet is also difficult to stick to when you’re not making your own food – eating out as a raw vegan is definitely going to be difficult and this restricts what you can eat and enjoy socially.

It May Encourage Eating Disorders

Although any diet to a certain extent could be said to encourage eating disorders, the 80/10/10 diet is most likely one of the worst since it’s so restrictive.

The diet also makes you think about how many calories you’re getting from which source and demonizes cooked food and foods that aren’t on the list of approved foods.

It’s Expensive

Although it may not be an issue for everyone, the 80/10/10 diet can be expensive. Buying organic fruits and vegetables (which is what most raw vegans tend to buy) on a regular basis can be pricey, so if you’re on a budget, this diet could simply be too expensive.

Risks Associated With the 80/10/10 Diet

Now we’ve taken a look at the commonly known disadvantages of the 80/10/10 diet, it’s time to take a look at the health risks associated with the diet. Unfortunately, there are quite a few!

It Isn’t A Balanced Diet

Quite simply, the 80/10/10 diet is not a balanced diet. Since this diet misses out on proper consumption of major food groups, you are missing out on specific nutrients from these foods.

I will take a closer look at these lacking nutrients below, but overall, this diet doesn’t provide you with a balanced diet with a wide range of nutrients.

It Doesn’t Provide Enough Fat or Protein

Since the 80/10/10 diet suggests consuming just 10% of calories from protein and fats each, anyone on this diet will not be consuming enough fat and protein.

There’s no scientific research that supports the fact that consuming just 10% of your calories from fat or protein can provide specific health benefits. In fact, protein and fat are beneficial to the body and may be needed depending on your lifestyle and metrics.

For example, if you’re someone that’s particularly active during the day or you work out on a daily basis, you will need more protein and fat in order to retain your energy and help your body repair itself.

It Doesn’t Provide Enough B12

There’s also not enough Vitamin B12 in the 80/10/10 diet. Research has shown that vegans and vegetarians are always more at risk from vitamin B12 deficiency, but those on raw vegan diets are at even bigger risk.

Vitamin B12 deficiency can cause anemia, damage to the nervous system damage, infertility, and even heart disease.

It Doesn’t Provide Enough Iodine

The 80/10/10 diet also doesn’t provide enough iodine. Vegans generally have lower levels of iodine anyway, but following this diet makes it even more likely that an iron deficiency will be developed.

This is due to the fact that Dr. Graham claims anyone on the 80/10/10 diet should avoid flavors and spices on the diet, including salt.

Salt is a good source of iodine, and therefore without it and without other foods that contain high levels of iodine, people on this diet may suffer from iodine deficiency.

Iodine supports the thyroid gland which in turn regulates and controls the metabolism. Without enough iodine, people may suffer from an underactive thyroid, low energy weight gain, and mental health conditions such as depression.

The other option is to top up with a good quality iodine supplement – I have several recommendations on my list.

Is The 80/10/10 Diet Suitable For Everyone?

Simply put, no. If you are under 18 years old, pregnant, breastfeeding, on medication, or you have a medical condition you should definitely not try the 80/10/10 diet.

Even if none of the above applies to you, you should certainly proceed with caution if you decide to do the 80/10/10 diet.

So, Should You Try The 80/10/10 Diet?

I would advise that you don’t try the 80/10/10 diet. This diet advises against a balanced diet, doesn’t provide enough nutrients, and is unsustainable.

Although you may want to try it for a short while, and this may help with weight loss, I wouldn’t recommend it.

Instead, I would suggest that you have a healthy, varied, and balanced diet, supplement with a superfood powder, and exercise regularly! This is much more likely to boost your overall health and wellbeing.